Comparing Nutrients in 1 pound Potherb Jute VS Cooked Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Potherb Jute	42%	5%	53%
Cooked Frozen Kale	27%	25%	48%

Macro Nutrients

	Potherb Jute	Cooked Frozen Kale	Recommended Dietary Allowance
Energy	5.3% 154kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	5.66% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	3.12% 0.53g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.2% 26.3g	18.5% 24g	130g per day for Men 19-50 years
Sugars	NA	7.57% 5.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	2.63% 1.9g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 2.45g	g per day for Men 19-50 years
Sucrose	NA	% 1.13g	g per day for Men 19-50 years
Fiber	NA	27.5% 10.4g	38g per day for Men 19-50 years
Protein	37.7% 21g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Potherb Jute	Cooked Frozen Kale	Recommended Dietary Allowance
Vitamin A	140% 1261μg	73.6% 662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	191% 2.48mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.53% 0.33mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.72mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	139% 558μg	73.7% 295μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	186% 168mg	89.7% 80.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1582% 1898μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potherb Jute	Cooked Frozen Kale	Recommended Dietary Allowance
Calcium	94% 943mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	33.8% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	270% 21.6mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	107% 2.46mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	53.8% 376mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	19.2% 653mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	10.8% 398g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Potherb Jute VS Cooked Frozen Kale per 1 lb

Compare the macro and micronutrient content in 1 lb of Potherb Jute versus 1 lb of Cooked Frozen Kale to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Potherb Jute vs Cooked Frozen Kale:

• 1 pound of Potherb Jute has 1.9 times more Vitamin A, 2.1 times more Vitamin B1, 3.9 times more Vitamin B2, 2.8 times more Vitamin B3, 9.5 times more Vitamin B6, 1.9 times more Vitamin B9 and 2.1 times more Vitamin C than Cooked Frozen Kale.
• While 1 lb of Boiled and Drained Frozen Kale contains 2.4 times more Vitamin B5 than Raw Potherb Jute.
• 1 pound of Potherb Jute have insufficient amounts of Vitamin B5
• Both Raw Potherb Jute as well as Boiled and Drained Frozen Kale have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potherb Jute vs Cooked Frozen Kale:

• 1 pound of Potherb Jute has 1.4 times more Calcium, 3.8 times more Copper, 5.7 times more Iron, 2.6 times more Magnesium, 2 times more Phosphorus, 3.9 times more Potassium and 2.9 times more Zinc than Cooked Frozen Kale.
• While 1 lb of Boiled and Drained Frozen Kale contains 4.4 times more Manganese than Raw Potherb Jute.
• Both Potherb Jute and Cooked Frozen Kale contain similar levels of Water per one pound.
• Both Raw Potherb Jute as well as Boiled and Drained Frozen Kale lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potherb Jute has 1.6 times more Protein than Cooked Frozen Kale.
• While 1 lb of Boiled and Drained Frozen Kale contains 168 times more Omega 3 than Raw Potherb Jute.
• Both Potherb Jute and Cooked Frozen Kale offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Potherb Jute provide inadequate amounts of Omega 3
• Both Raw Potherb Jute as well as Boiled and Drained Frozen Kale provide inadequate amounts of Energy and Omega 6 in one pound.